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Thursday, 10 November, 2011

Posted by Mandee on November 9, 2011   |   15 Comments

Warm-up:

400m Indian Run, 5 inchworms, 10 kipping swings.

Then:

3 Minute AMRAP

Burpee pull-ups

 

Workout:

Back Squat

3-3-3-3-3-3-3

 

Cool-down:

3 x 10 Weighted back extensions

3 x 10 Barbell good mornings

 

“CrossFit Morristown: A Third Home” with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov]

Ryan Tyler on The Richest 5K – video [wmv] [mov]

15 responses to “Thursday, 10 November, 2011”

  1. Emily D. says:
    November 9, 2011 at 7:55 pm

    TRACY!!!!! When I grow up I want arms like yours 🙂

  2. Stacey says:
    November 9, 2011 at 7:56 pm

    Go Tracy!!!! Get it, get it, grrrrrl

    <3

  3. Tasha W says:
    November 9, 2011 at 8:13 pm

    “What’s yo name? What’s yo numba?”

  4. Toby W. says:
    November 9, 2011 at 8:36 pm

    Way to own it girl!! Still can’t believe you did power lifting AFTER completing J.T. rx! You ROCK!!

  5. AJ says:
    November 9, 2011 at 9:00 pm

    Love the determination, Trot!!!!!

  6. AP says:
    November 10, 2011 at 6:29 am

    39 burpee pull-ups then 235 (PR by 10 pounds)

  7. kristi misses CFHSV says:
    November 10, 2011 at 6:59 am

    TROT! Woot!!

  8. Justin says:
    November 10, 2011 at 9:58 am

    30 burpee pullups
    225-275-295-305-315-325-335

  9. Tracey says:
    November 10, 2011 at 10:12 am

    TRAAAACCCCYYYYY! Fast is smooth, smooth is fast.

  10. "IT" lifts heavy says:
    November 10, 2011 at 12:29 pm

    28 burpee pullups
    Squats 7×3
    225-275-315-335-355-365-375

  11. Jane says:
    November 10, 2011 at 12:53 pm

    26 burpee pull ups, 155# back squat was my 3 rep max

  12. Meghan says:
    November 10, 2011 at 1:50 pm

    Fun programming today!
    25 burpee pullups, 140# 3RM (PR)

  13. Patrick says:
    November 10, 2011 at 10:08 pm

    225-255-275-285-295-305-315 / 28